![]() ![]() â Cycling:â Cycling should be done at a brisk pace if you want to improve your cardiovascular fitness.As your endurance improves, increase the length of the intervals or shorten the rest periods. â Swimming:â The best way to improve cardiovascular endurance while swimming is to swim 50-, 100- or 200-yard intervals followed by short rest periods.That means if you typically run 10 miles per week, increase by no more than 1 mile the next week. The key to improving your cardiovascular fitness with jogging, as with any form or aerobic exercise, is to systematically increase either the amount you run each week or the speed at which you run by no more than 10 percent, per the Mayo Clinic Health System, or else you could risk overuse injuries. Because jogging is considered a more vigorous form of exercise, many people like to run to improve their cardiovascular endurance. â Jogging:â A typical 154-pound person jogging at the relatively easy pace of 5 mph will burn twice as many calories in a half hour as the same person walking 3.5 mph, according to the ACE Fitness physical activity calorie counter.To reach 60 percent of your MHR, you may have to walk from 3.5 to 4.5 mph. To improve your cardiovascular endurance, your heart rate should be at least 60 percent of your maximum heart rate (MHR), which is calculated by subtracting your age from 220, according to the Mayo Clinic. â Walking:â The key is to walk fast.VO 2 max- Maximal oxygen uptake or consumption that depends on cardiac output, lung strength, and body weight in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). Treadmill- A device with a moving belt to walk or run on for exercise and cardiorespiratory fitness tests. Stress test- An electrocardiogram recorded before, during, and after a period of increasingly strenuous cardiovascular exercise, usually on a treadmill or stationary bicycle. Step test- A cardiorespiratory fitness test that involves stepping on and off a bench or step at a specified pace. President's Challenge- America's primary physical activity and fitness initiative, which includes cardiorespiratory fitness tests. Percentile- A rank in a population that has been divided into 100 equal groups thus, test results in the 50th percentile indicate that half of those who took the test scored higher and half scored lower, used for cardiorespiratory fitness test results. Metabolic equivalent of task MET- The energy cost of a physical activity, measured as a multiple of the resting metabolic rate, which is defined as 3.5 milliliters of oxygen consumed per kilogram (kg) of body weight per minute, equivalent to 1 kilocalorie per kg per hour. ![]() Heart rate HR- A measure of cardiac activity in beats per minute (bpm). ![]() Cycle ergometer- A stationary bicycle with an ergometer to measure work performed, used for cardiorespiratory fitness tests. Cardiovascular- The heart and blood vessels activities that temporarily increase heart rate. KEY TERMS Aerobic capacity- VO 2 max the maximum amount of oxygen that can be transported by the heart, lungs, and blood to the muscles and utilized by the muscles during exercise. The President's Challenge Adult Aerobic Fitness Test can be a 1-mile (1.6-km) walk and/or run or a 1.5-mile (2.4-km) run in the field or on a level treadmill.The George jogging test begins at 4.3–7.5 mph (6.9–12.1 kph) for men and 4.3–6.5 mph (6.9–10.5 kph) for women, and continues until consecutive HR counts are within 3 bpm, not to exceed a maximum of 180 bpm.The Ebbeling walk is a single-stage treadmill protocol that starts with a four-minute warm-up at 2–4.5 mph (3.2–7.2 kph) at 0% grade, followed by four minutes at a higher speed and a 5% grade.The Rockport Fitness Walking Test is a one-mile (1.6-km) fast walk that can be performed without a partner.It assesses both fitness and risk for cardiovascular disease. The Bruce protocol, developed in 1963 by Robert Bruce, the “Father of Exercise Cardiology,” is a fairly strenuous test, in which the treadmill grade is increased by 2% and the speed by about 0.8 miles per hour (mph) or 1.3 kilometers per hour (kph) every 3 minutes.Among the more common walk/run protocols: ![]()
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